看到這里,，你還敢熬夜修仙嗎,？

很好,，為了幫助大家走上正道、睡上飽覺,，雙語君（微信ID：Chinadaily_Mobile）整理了9條安睡寶典,，助你早日脫離修仙黨,。

Power down an hour before bed.

睡前一個小時關(guān)機(jī)

Dim the lights and turn off all your devices — smartphones, laptops, TVs — about 60 minutes before bedtime.

睡前1小時左右，臥室燈光調(diào)暗,，所有設(shè)備關(guān)機(jī),，包括手機(jī)、電腦,、電視,。

Bright light is one of the biggest triggers to our brains that it’s time to be awake and alert, so start sending the opposite signal early.

明亮燈光會讓我們的大腦認(rèn)為現(xiàn)在是清醒的時刻，所以盡早傳遞相反的信號,。

Cut caffeine by the afternoon.

午后不再喝咖啡

Your afternoon jolt stays in your system longer than you might think. Experts recommended laying off the caffeine by early afternoon to guarantee it won’t keep you up in bed later.

午后一杯提神醒腦的咖啡在你體內(nèi)產(chǎn)生作用的時長恐怕超過你想象,。專家建議午后就不要再攝入咖啡因，以避免晚上睡不著,。

Exercise regularly.

有規(guī)律地鍛煉

By exercising regularly, you improve your ability to fall asleep, but make sure you complete your exercise two hours before you go to sleep.

有規(guī)律地鍛煉,，能幫助你更快入眠，但請確保睡前2小時就做完運動,。

Avoid heavy meals when it’s late.

太晚就別吃大餐了

Your body isn’t meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.

你的身體在睡覺時的主要任務(wù)不是消化食物,，所以臨近睡覺時間還吃大餐，肯定是睡不著了,。蛋白質(zhì)尤其難消化,，如果要吃夜宵，那也選擇清淡食物,。

Keep your bedroom dark.

臥室保持黑暗

Even the most inconspicuous glow — like that from a digital alarm clock — can disrupt your shuteye. If you can’t seal up all the light sources in your room, consider using a comfy eye-mask.

即使是難以察覺的微光,，如電子鬧鐘的光，也會擾亂你的睡眠,。如果你無法斷絕房間里的所有光源,，考慮用一副舒服的眼罩吧。

Reserve the bed for sleep only.

床只用來睡覺

If you watch TV, study or surf the web while in bed, your body won’t think it’s an area for sleep. To avoid sending your body mixed signals, save your bed for bedtime!

如果你經(jīng)常躺床上看電視,、學(xué)習(xí),、上網(wǎng)，你的身體會誤會床的作用,。避免給身體釋放矛盾的信號,，只在睡覺時間躺在床上。

Nap — wisely.

午睡適度

Nap before 3 p.m. so you won’t interfere with your normal sleep schedule and keep it between 15 to 20 minutes. Napping longer than 20 minutes will leave you feeling groggy, but a shorter nap will refresh you and keep you going.

午睡保持在下午3點之前,，以免擾亂正常睡眠時間,。午睡時長保持在15-20分鐘，超過20分鐘會讓你感覺昏昏沉沉,，短時間的午睡能提神醒腦,，讓你下午動力十足。

Avoid drinking too many liquids too close to bedtime.

臨睡前少喝水

Don’t go dehydrating yourself, but avoid drinking too much water a couple of hours before bed to save yourself middle-of-the-night trips to the loo.

別讓身體缺水，但睡前一兩小時內(nèi)少喝水,，避免頻繁起夜,。

Keep a consistent sleep/wake schedule, even on weekends.

即使在周末也保持正常作息

Staying up and sleeping in later than normal can shift your body’s natural clock in the same way that cross-country travel does. This so-called social jet lag can make it extra difficult to fall asleep when Sunday night rolls around, making for even more unpleasant Monday mornings.

晚睡晚起會改變你的生物鐘，就像坐跨時區(qū)國際航班一樣,，這種“社會時差”讓你在周日夜里極難入睡,，周一早晨起來更加難受。

（來源：中國日報雙語新聞編輯部）

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